I’m 5’10, 135 lbs, just turned 18. I’m pretty tired of being so skinny. I’m cut but I’m not muscular. I have no body fat. I’d like to put on mainly muscle but also some fat, all over my body. Calves, thighs, abs, chest, back, arms, etc. I just joined anytime fitness, bought a bunch of whey protein, and have money to spend for additional things. Can you give me a good workout routine? I can do as many days a week as possible for optimal and quickest bulk. Thanks!
This question was not answered by a nutritionist, however another user commented.
I’m too lazy to type out my entire answer, so I copied and pasted the following from one of my earlier answers. The thing to keep in mind is that SIZE is a byproduct of STRENGTH, not the other way around. And the best way to build strength is with the big barbell movements. By that I mean squats, deadlifts, and presses. The Holy Trinity of Meatheads everywhere. As far as an actual program, that depends on where you are in your training at the moment. If you have little to no experience with the barbell movements, Starting Strength by Mark Rippetoe is the gold standard for beginners. Madcow or Strong Lift 5×5 programs are also very effective in building strength and therefore size. 5/3/1 by Jim Wendler is another option, but more suited to a slightly more advanced lifter. I feel obligated to mention it because it has worked like a charm for me. You will notice that every program mentioned focuses on squats, deadlifts and presses. There is a reason for that: they work. Even when you get more time under the barbell, you should always do some kind of squat, some kind of deadlift, and some kind of press. They are staples in all of the big boys training routines. As far as nutrition, I am about the last person on the planet qualified to give advice. I will say that quality proteins (eggs, fish, chicken, lean beef, beans), whole grains, plenty of vegetables (oatmeal, quinoa, brown rice) and good fats (grass fed butter, extra virgin olive and coconut oil, avocados) are all vital. HOWEVER seeing as you want to bulk fast, gallon of whole milk a day is a good call. As is hitting the nearest Chinese buffet and not coming out until you are distended and disgusted with your self. Creatine, a multivitamin, fish oil pills and a protein powder are all useful for building strength. Strength, as I mentioned earlier, is central to all training. To quote Mark Rippetoe, “It doesn’t take an already-strong person more than three or four weeks to get back into very good condition if he has somehow lost it. But it takes a distance runner a couple of years to get strong if he’s never been strong before.”